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Place 200g long-grain brown rice in a fine sieve and rinse under cold running water until the water runs clear. Leave to drain.
Heat 1 tbsp olive oil in a medium saucepan over a medium heat.
Add 75g brown onion, finely diced, and cook, stirring occasionally, for 3–5 minutes until softened.
Stir in 2 crushed garlic cloves and cook for 1 minute until fragrant.
Add the drained rice to the pan and toast, stirring, for 2–3 minutes until the grains smell nutty.
Pour in 480ml reduced-salt chicken or vegetable stock, then add ½ tsp salt and ¼ tsp black pepper. Stir to combine.
Bring to the boil over a high heat, then reduce to a low heat. Cover and simmer gently for 40–45 minutes without lifting the lid.
Remove from the heat and leave, covered, for 10 minutes to rest.
Fluff the rice gently with a fork and serve warm.